At times it is very hard to eat a balanced diet and stay physically active on a daily basis. And we are all faced with questions such as what is the right type of food that we should eat and what exercise should we take.
Ready-made meals usually contain high amounts of fats, especially saturated fats, and are associated with weight gain and increasing the risk of chronic diseases
Those of us who have a busy work schedule need to adapt and take a different approach towards a healthier lifestyle. This applies to those whose work is sedentary and others whose job entails more physical activity.
To adapt your nutrition to your lifestyle, you need to keep in mind that food is necessary for life. To keep a healthy weight for life we need to eat adequate amounts while making good quality food choices combined with regular physical activity. Blood glucose levels are controlled well usually by consuming three meals with a possibility of a snack or two in between.
Nowadays, ready-made meals are more accessible. True, they might be convenient, especially if you spend most of your day at work. However, ready-made meals usually contain high amounts of fats, especially saturated fats, and are associated with weight gain and increasing the risk of chronic diseases. A healthy diet does not necessarily mean starving or following a strict diet – rather, it needs to provide sufficient energy and adequate nutrients, be balanced and varied in all food groups.
The consumption of complex carbohydrates provides the required energy needed for the day. Fruits and vegetables are rich in vitamins, minerals and antioxidants. This protein group is essential for growth and development, regardless of whether these are sourced from animals or plants. Dairy products are also important for their high calcium content. These essential nutrients need to be eaten daily.
The amount of calories required daily varies depending on your level of physical activity. Unfortunately many people today lead a sedentary lifestyle, including sitting, reading, watching television, playing video games, and computer use for much of the day with little or no vigorous physical exercise. People who sit still for more than 11 hours a day have a 40 per cent higher risk of premature death than those who sit fewer than four hours a day. However those who exercise at least five hours a week are as healthy as those who sit fewer than four hours a day.
A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for anxiety, cardiovascular disease, deep vein thrombosis, depression, diabetes, high blood pressure, colon cancer, obesity, osteoporosis, lipid disorders, and kidney stones. Moreover, the mortality rate in elderly men increases by 30 per cent and is double in elderly women.
By adjusting the serving sizes according to the level of physical activity, you will know what to eat thus eliminating the problem of gaining weight. Get the right energy from the four main food groups according to your activity level.
Improve your eating habits
• Plan your meals for the whole week
• Do not skip breakfast
• Eat regularly
• Snack on a fruit or fruit salad
• Eat the right balance from the four main food groups
• Prepare your own lunches
• Watch your portion size
• Keep a food diary to watch your food intake
• Drink about six to eight glasses of water every day
• If you have shift work, eat before going to work and avoid eating throughout the night.
Losing weight safely
Body Mass Index (BMI) is the method used to establish who is overweight or obese and who has a normal weight and those who are underweight.
A normal weight is reflected by a BMI in the range of 18.5 to 24.9kg/m2. This ideal weight is easily maintained by taking up the habit of regular daily exercise that of 30 minutes extended up to one hour. This regime needs to be built up gradually.
The health benefits of physical activity are endless such as prev-ention of chronic diseases and helps also with stress management. Thus if you are working hard, start exercising.
• Park far away from work and walk it
• Use the stairs
• If you need something from another room get up and get it yourself
• Take five minutes off and do simple exercise such as stretching
The recommended rate of weight loss by the Health Promotion and Disease Prevention Directorate is of 0.5 or 1kg per week. This is considered safe weight loss. Other methods of weight loss may be attributed to lack of essential nutrients while low-calorie plans enhance craving for foods as well as exhaustion.
Staying healthy and motivated is the key to success for a healthy weight for life. For more advice call the Health Promotion and Disease Prevention Directorate on 2326 6000.
Dr Charmaine Gauci is Director, Health Promotion and Disease Prevention Directorate. Charlene Vassallo is a nutritionist at the Health Promotion and Disease Prevention Directorate.